Close to one in three adults in America have high blood pressure. If you have high blood pressure it is suggested to maintain a diet low in fat and sodium and avoid certain foods.
Not consuming enough fruit and vegetables may result in low potassium intake and high sodium intake which may contribute to the development of high blood pressure.
Pickles are low in fat and calories, and are high in vitamin K. BUT pickles are extremely high in sodium. Just one medium sized pickle can contain more than 570 mg of sodium which is more than one third of the daily recommended requirements.
Sauerkraut may have several health benefits, which includes containing vitamin C and K, fiber, iron, and helps to boost the immune system. BUT sauerkraut is also high in sodium. A half cup of sauerkraut can contain more than 460 mg which is 19% of the recommended daily requirements.
Bacon contains B Vitamins, vitamin D, zinc, magnesium, iron, and tastiness which are key for a positive healthy body. BUT again bacon is super high in sodium. Three slices of bacon can contain up to 4.5 grams of fat and 270 mg of sodium. So if you’re a big bacon fan it may be wise to try turkey bacon as an alternative. Deli meats are also big sodium bombs, that can pack up to 600 mg of sodium.
Whole milk is great for building muscles providing the fat you need. One cup of whole milk can contain up to 8 grams of fat. If you have high blood pressure you may want to try 1% or skim milk as the saturated fats of whole milk may lead to heart disease. An even better choice may be almond milk.
Donuts, the tasty sweet, we want them to be, but they are not good for you, other than pleasing that sweet tooth. Just one can pack tons of deliciousness, but that donut can contain more than 300 calories and 12 grams of fat. They are typically fried which means they contain lots of trans and saturated fats which can increase the risk of heart disease. They also are packed with sugar. Too much sugar not only can lead to weight gain, diabetes, and obesity, but it also is a cause of hypertension.
Ramen noodles are popular all over the world due to the convenience and relative ease of cooking and inexpensiveness. They are not a healthy food choice as they are lacking in nutrients and have many unhealthy components to them. One package of ramen can contain more than 6 grams of saturated fats and 14 grams of fat, with up to 1731 grams of sodium, which is more than 70% of the recommended daily requirements. That little flavour packet contains most of the sodium, if you must eat them it’s best not to add that packet. Canned soup another favorite world wide cheap easy meal can contain up to 890 mg of sodium. Frozen pizza can contain anywhere from 490 mg per slice to up to 2400 mg of sodium per slice. Most pre-packaged foods are very convenient, but they are high in saturated fats as well as trans fats as well as being high in sodium, so they should be avoided as well.
Bottled or canned tomato products are also a problem if you have high blood pressure. One half cup of marinara sauce can contain more than 450 mg of sodium. One cup of tomato juice can contain up to 650 mg of sodium. Try looking for low sodium versions, or better still fresh or home made. Fresh tomatoes contain the 2nd highest level of potassium in any vegetable, which helps to lower the salt levels in the body.
If you have high blood pressure you may want to consider dropping that coffee habit as it can cause your blood pressure to spike. At the very least consider switching to decaffeinated. Caffeinated drinks can cause your blood pressure to rise which includes energy drinks, caffeinated teas, and soda. Soda also packs that extra punch of being high in sugar content and should probably be avoided.
Alcohol may raise your blood pressure to very unhealthy levels. Alcohol can also damage the walls of blood vessels. For individuals living with high blood pressure alcohol should be avoided completely. At the very least drink in moderation. In general moderation is considered to be ONE drink/glass of the spirit of choice per day.
If you have high blood pressure it is important to try and restrict your diet to reduce sodium and make healthy choices that focus on low sodium intake. Some examples of good choice might be considered as salt free seasoning, fresh fish, potassium rich bananas, iron rich spinach, potassium packed white potatoes, omega 3 fatty acid rich flaxseed, nutrient packed lima beans, and the ever important water.
